Thursday 10/06/16

CrossFit Kwetu – CrossFit

Warm-up

3 x

10 Squats

10 Mountain Climbers

10 Kipping Swings

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Competition –

43/29

Fitness – 35/25 & Full/Ring Pull Ups

Health – 20/10 Plate Thrusters & Ring Rows

Time Cap – 12 Mins

Deadlift (5 – 5 – 5 – 3 – 3 – 3)

15 Mins to complete (inc warm up)

Start at 70% of 1 rep max

EMOM

8 Min EMOM

20s L-Sit

– Parallettes

– Floor

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